Hip Strengthening PROTOCOL
BACKGROUND
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Description
o Hip muscles provide stability to the upper
and lower extremity during activity
o Are the main source of power for quick
propulsive movements
Causes:
o Injury can occur due to weakness, overuse
and strength imbalances
Protocol:
o These exercises provide a broad spectrum
to target the majority of muscles of the hip.
STRENGTHENING EXERCISES:
Clam Shell
Patient lies on their side with knees bent
90 degrees.
Keeping feet together, slowly raise knee
towards the ceiling
Squeeze gluteal muscles.
Hold 5 sec. Repeat 10-15 times
Frequency:
3 sets 3 times per week.
Goal:
Increase glute medius
strength
Double Leg Bridge
Lie on back with both knees bent 90 degrees
on the floor.
Slow raise hips up towards the ceiling
Hold 5 sec. Repeat 10-15 times
Frequency:
Goal:
3 sets. 3 times per week
Increase gluteal strength
Single Leg Bridge
Lie on back with one leg knee bent 90
degrees on the floor.
Pull the other knee towards chest.
Maintaining this position, push foot into
ground and raise hips up
Hold 5 sec. Repeat 10-15 times
Frequency:
Goal:
3 sets. 3 times per week
Increase gluteal strength
UCSF Orthopaedic Institute | 1500 Owens Street Ste 170 | San Francisco, CA 94158 | Phone: 415-353-2808 | Fax: 415-353-7593 | orthosurg.ucsf.edu
Hip Strengthening PROTOCOL
STRENGTHENING EXERCISES:
Hip Adduction
Patient lies on their side
Flex the upper leg forward
Slowly raise the lower leg towards the ceiling.
Hold 5 sec. Repeat 10-15 times
Frequency:
Goal:
3 sets. 3 times per week
Increase hip adductor
strength
Hip Abduction
Patient lies on their side
Keep body in a straight line
Slowly raise the upper leg towards the ceiling.
Avoid rotating the leg.
Hold 5 sec. Repeat 10-15 times
Frequency:
Goal:
3 sets. 3 times per week
Increase hip abductor
strength
Bridge on Physioball
Patient lies on their back with feet on a ball
Keep body in a straight line
Slowly pull heels towards your buttocks
Hold 5 sec. Repeat 10-15 times
Frequency:
Goal:
3 sets. 3 times per week
Increase extensor strength
Chair squat
Patient stands in front of a chair.
With feet shoulder width apart
Slowly squat down until the chair is felt .
Push through you heels and return to starting
position
Frequency:
Goal:
3 sets 10-15. 3 times per week
Increase leg strength
Lateral Slides
Place theraband around both ankles.
Stand with knees and hips slightly bent.
Take a 6-8 inch step to the side, followed by
the other foot.
Repeat 10 times both directions
Frequency:
3 sets 3 times per week
Goal:
Increase hip strength
UCSF Orthopaedic Institute | 1500 Owens Street Ste 170 | San Francisco, CA 94158 | Phone: 415-353-2808 | Fax: 415-353-7593 | orthosurg.ucsf.edu
Hip Strengthening PROTOCOL
STRENGTHENING EXERCISES:
Monster Walk
Place theraband around both ankles.
Stand with knees and hips slightly bent.
Take a 2-3ft step at a diagonal
Continue until 20 steps are completed.
Frequency:
3 sets 3 times per week
Goal:
Increase hip strength
Hip Abduction
Hip Flexion
Hip Adduction
Hip Extension
Hip theraband exercises
Attach theraband to a stable object
Perform 3 sets of 10-15 repetitions. 3 times per week.
Pseudo Running Exercise
Place theraband around ankle
Flex hip up, then extend the leg.
Slowly lower leg toward down
Perform 10-15 repetitions
Frequency: 3 sets 3 times /week
Goal:
Increase hip
strength
UCSF Orthopaedic Institute | 1500 Owens Street Ste 170 | San Francisco, CA 94158 | Phone: 415-353-2808 | Fax: 415-353-7593 | orthosurg.ucsf.edu